How To Do Chest Fly Exercises On A Machine Video

Try strengthening the chest with flies on a machine. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Do less repetitions for strength
Keep arms straight, parallel to floor
Keep shoulders down

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I am going to show you how to do chest flies on a machine. It is very important to choose a weight based on your fitness level. If you are going for strength, you want to use heavier weights for fewer repetitions, say two to six repetitions with a heavy weight. If you are going for endurance, you need to use lighter weights and higher repetitions. After you choose your weight, adjust your seat height so that your arms are straight, parallel with the floor and even with your chest. Grip the handles, keeping your shoulders down, your chest out, your feet firmly on the floor, back straight. Exhale as you bring the weights around like you are hugging a tree. Inhale on the return, exhale out, inhale. Make sure you have proper form when doing this exercise, staying in control of the weights at all times. You do not want to sling the weights around. Repeat several sets based on your fitness needs. Just remember, keep those feet firmly planted on the floor, keep your back nice and straight up against the pad, try to maintain correct form at all times. Again, this is the chest fly machine working your chest and your shoulders.

How to Do Chest Fly Exercises on a Machine Video

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